Shoulder Pain

Don’t shrug off shoulder pain.

What most people call the shoulder is really several joints that combine with tendons and muscles to allow a wide range of motion in the arm — from scratching your back to throwing the perfect pitch.

Mobility has its price, however. It may lead to increasing problems with instability or impingement of the soft tissue or bony structures in your shoulder, resulting in pain. You may feel pain only when you move your shoulder, or all of the time. The pain may be temporary or it may continue and require medical diagnosis and treatment.

Here are some common causes of shoulder pain, as well as some general treatment options.


Pain and stiffness that does not go away over months or years

Pain that’s often worse while using your arm or shoulder

Tingling, numb, weak, feels like it’s clicking or locking

Sudden very bad pain, cannot move your arm (or it’s difficult), sometimes changes shape

Pain on top of the shoulder (where the collarbone and shoulder joint meet)

Possible Causes

frozen shoulder, arthritis (osteoarthritis or rheumatoid arthritis)

tendonitis, bursitis, impingement syndrome

shoulder instability, sometimes because of hypermobility

dislocated shoulder, broken bone (e.g. collarbone), torn or ruptured tendon

problems in the acromioclavicular joint, like dislocation or stretched or torn ligaments


stay active and gently move your shoulder

try exercises for shoulder pain – do them for 6 to 8 weeks to stop pain returning

stand up straight with your shoulders gently back

sit with a cushion behind your lower back

rest your arm on a cushion in your lap

use pain relief so you can keep moving – try painkillers like paracetamol and ibuprofen, and heat or cold packs


do not completely stop using your shoulder – this can stop it getting better

do not do things that seem to make it worse

do not make up your own strenuous exercises or use heavy gym equipment

do not slouch when sitting – do not roll your shoulders or bring your neck forward

Shoulder Exercises

Parallel Arm Shoulder Stretch

Benefits: The next set of exercises focus on stretching the shoulders. These exercises are useful if you have a dislocation, impingement syndrome, shoulder tendinitis or bursitis (inflammation of the soft tissue around the muscles and bones) or frozen shoulder.

Technique: Stand in an upright position, placing one arm across your body. Keep your arms parallel to the ground, pulling your elbow towards your opposite shoulder. Throughout the exercise, your arm should be straight and parallel to the ground.

Bent Arm Shoulder Stretch

Technique: In an upright position, with your arm across your body, bend your arm at 90 degrees, pulling your elbow towards your opposite shoulder. Keep your upper arms parallel to the ground while doing the exercise.

Wrap Around Shoulder Stretch

Technique: Stand upright and wrap your arms around your shoulders as if hugging yourself. Pull your shoulders back. Do not pull too quickly on your shoulders. Ease into the stretch by slowly pulling your shoulders back.

Cross Over Shoulder Stretch

Technique: Stand with your knees slightly bent. Cross your arms over each other and grab the back of your knees. Slowly rise upward until you feel tension in your upper back and shoulders. Your shoulders should be level to the ground and try to avoid twisting or turning to one side while doing the stretch.

Bookings and Payments

  • Book via my online booking system, It is really easy! Convenient, saving you time.
  • If you need to cancel a booking, a 24 hour cancellation period is required.
  • If you do not show up to the appointment you will be sent an invoice to cover loss of fees to the clinic and member of staff waiting for you. If you arrive late for your appointment, the full amount will still be charged, and your session will end at the allotted time.
  • There will be no refund on any treatment provided, or for missed appointments.


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